Vinegar is also a protective factor. Used in many traditional foods, it may help reduce insulin spikes. Italians often eat bread dipped in oil and vinegar—a prime example of eating a high-carb food with protective factors. Vinegar is added to sushi rice, which reduces its glycemic index by 20 per cent to 40 per cent.53 Fish and chips are often

the Atkins diet evidenced a superior cholesterol profile and yielded a more rapid initial weight loss.

Part of the reason may be that different weight-loss diets provoke different changes in total energy expenditure. Dr. David Ludwig from Harvard University found that the low-fat diet slowed body metabolism the most.9 What was the best diet for maintaining metabolism? The very-low-carbohydrate diet.

moderate consumption of red wine does not raise insulin or impair insulin sensitivity,

Blood pressure, cholesterol and blood sugars all improved to a greater extent on Dr. Atkins’s diet.

Full-fat dairy is delicious and can be enjoyed without concern of fattening effects. A review of twenty-nine randomized control trials50 showed neither a fat-gaining nor reducing effect. Full-fat dairy is associated with a 62 per cent lower risk of type 2 diabetes.51

after the first stomach for regular food was full, we imagined that there was a second one for desserts.

But why? What happened? One of the founding principles of the low-carbohydrate approach is that dietary carbohydrates increase blood sugars the most. High blood sugars lead to high insulin. High insulin is the key driver of obesity. Those facts seem reasonable enough. What was wrong?

So should we eat more fruits and vegetables? Yes, definitely. But only if they are replacing other unhealthier foods in your diet. Replace. Not add.16